Plan and Prepare Healthier Meals

Involve the kids in family meal prep.

TEXARKANA, Ark. –

Getting a meal on the table at night can be a challenge, and you are more likely to
look for short cuts. For some it is the difference between picking up meals at a drive-thru
or prepared dishes from the grocery store deli section that saves you time.

On the downside of that, food that is more convenient, or less time-consuming, tends
also to be more expensive. An example might be an already prepared container of pineapple
versus a whole pineapple you have to prepare yourself. When you prepare it yourself,
you are getting more pineapple for less money than with the prepared version.

Restaurant foods generally have lower nutritional quality and higher calories than
grocery store foods. The same could be said for prepared foods from grocery stores
when compared to home-prepared dishes. Spending on convenience foods, either from
restaurants or grocery stores, can be bad for your diet.

A few steps can help you make easy, healthy family meals. Find time to plan and prepare
healthier meals without resorting to take out.

Plan your family meals. Think about meals, snacks, and beverages you will serve throughout
the week. Make a list of foods you need to prepare and keep the list in a wallet,
purse, or on your mobile phone. Focus your budget on foods that are healthier for
your family, such as vegetables, fruits, whole grains, dairy, and protein foods.

Use your shopping list. Review coupons and sales to find less expensive foods. Look
in newspapers or weekly store flyers to find sales for foods that you need. Sign up
for email alerts to your area stores.

Join a store’s bonus or reward card program to receive more savings. Many have apps
that will send you free items and discounted items straight to your phone. I do this
with a store in our area and get free items frequently.

Choose foods that cost less all year long. Beans and eggs are low-cost healthy protein
foods. Frozen vegetables like spinach and green beans are also low-cost options.

Store fresh foods right away to keep them fresh longer. Use fresh fruits, vegetables,
and milk quickly to prevent them from spoiling.

Buy fruits and vegetables in season. Some fruits and vegetables, such as peaches or
corn, are cheaper when you buy them in season. Look for sales in the grocery store
and the farmers market for cheaper choices. The farmers market should be opening soon!

Prepare for the upcoming week. Make meals on the weekends when you have more time.
Prepare extra and freeze some meals to use later in the week.

If your budget allows, look for shortcuts. Grated, chopped, or pre-washed foods cost
more but save time in the kitchen. Look for sales on easy to prepare foods such as
frozen veggies or mixed salads.

Prepare a meal that kids and adults will both enjoy. Don’t be a short order cook.
If your child likes plain vegetables, meat, rice, or noodles, set some aside before
you add other ingredients.

It’s ok to not cook every day. Serve no-cook meals. Make simple meals like salads
with canned tuna and beans or cold sandwiches with lean meats and sliced vegetables.

I enjoy cooking and try to cook when I have more time. On the weekends, make soups,
stews, or casseroles. Cook larger amounts of lean ground beef or turkey and use some
for chili or spaghetti later in the week. Freeze some of your meals for hectic days.

Weeknights are not when you need to be a gourmet cook. Look for recipes with fewer
ingredients that can be prepared quickly.

If you have kids at home, involve them in family meals. Let them help with washing
fruits, choosing the veggies, setting the table, or measuring foods. Older kids can
start dinner for you. It is ok to expect them to help; they are part of the family
too. On busy weekdays, give everyone a task to help you get dinner on the table.

For more information, contact the Miller County Extension Office, 870-779-3609 or
visit us in room 215 at the Miller County Courthouse. We're online at cdue@uaex.edu,
on Facebook at UAEXMillerCountyFCS, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.

By Carla Due County Extension Agent - FCSThe Cooperative Extension
ServiceU of A System Division of Agriculture

The Arkansas Cooperative Extension Service is an equal opportunity/equal
access/affirmative action institution. If you require a reasonable accommodation to
participate or need materials in another format, please contact your County Extension
office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

The Arkansas Cooperative Extension Service offers its programs to all eligible
persons regardless of race, color, sex, gender identity, sexual orientation, national
origin, religion, age, disability, marital or veteran status, genetic information,
or any other legally protected status, and is an Affirmative Action/Equal Opportunity
Employer.